Have a great New Year and a safe night out. I’m looking forward to an epic 2013! Don’t forget, no classes today (Tuesday). We will return to regular scheduled programming on Wednesday January 2nd, bright and early at 6am. Also there are 13 (yes 13) spots left for the 2013 Winter Paleo Challenge. If you want to...Read More
New Years Eve Class Schedule: 6am, 7am, 8am, 4pm, 5pm only Warm-up: 2×5 Wall Squat 2×10 Jump Squat 2×10 Hand Release Push-ups, 3 count hold at top 2×10 Ring Row, 3 count hold at top Couch stretch/banded lat stretch Conditioning: “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest...Read More
Warm-up: Indoor Run 2×10 PVC Pass Through 2×10 PVC Lunge and Stretch 4x(:30/:30) Push-press/Hold Strength: 15min to work up to a “heavy” 3 rep Push-press. Using the rep sequence: 10-5-5-3-3-3-3….. Conditioning: 3 Rounds 50 Double Unders or Tuck Jumps 7 Push-Press, 135#(95) 14 Knees 2 Elbows (20 Hanging Knee Raise)Read More
Warm-up: 2:00min Jump Rope Singles or Doubles 50ft Lunge w/stretches 2×10 Kettle Bell Dead Lift Banded Hamstring stretch 3x20sec holds each leg Strength: 15min to work up to a heavy 3 rep dead lift. Using the rep sequence: 10-5-5-3-3-3-3….. Conditioning: 5 Rounds 7 Dead Lifts, 275#(185#) 30 Squats 7 Hand Stand Push-ups Notes: You...Read More
Hero Workout: “Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile Run Last done: 5.25.12 Notes (there’s a lot of them so read carefully): The wait is over. Murph it is. Be ready to leave it out there and hit this workout hard. As stated earlier in the week you...Read More
Warm-up: Coaches choice Conditioning: 5 Rounds 500m Row 3min Rest Notes: Row should be an all out effort and consistent for all 5 rounds. Men: < 1:45/500m pace Women: < 2:00/500m pace Core: 1) 300sec Ring Plank 2a) 3×1:00min Side Plank, Left 2b) 3×20 Hanging Knee Raise 2c) 3×1:00min Side Plank, Right Sometimes...Read More
